I S S U E 1 4 5 | M E N T A L H E A LT H
WHAT IS MENTAL HEALTH AND WHY IS IT IMPORTANT? PG 09
WHICH ANTIDEPRESSANTS CAUSE THE FEWEST SEXUAL SIDE EFFECTS? PG 59
7
WAYS PETS IMPROVE YOUR MENTAL HEALTH PG 49
What mental health needs is more sunlight, more candor, and more unashamed conversation. - G L E N N C LO S E
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CONTRIBUTORS A d r e a n a M e n d e z , A n n Y. , D r e w B . , G a y e Newton, Gentry Shannon, Ionuț Raicea, Louisa Emhof, Luke Argue, Mălina O. R., Nathan Pipkin, Peter C., Yuko Tabasa
A WORD FROM THE EDITOR Leading a healthy, well-balanced life is a challenging undertaking for many of us. New advancements in lifestyle or nutrition come to life daily, and the busy rhythm of our lives often prevents us from keeping up with what’s fun and fresh. Here at Top Doctor Magazine, we are on a mission to bring these advancements to your attention and become a source of inspiration for those who want to live their lives to the fullest. Our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content, from nutrition and travel to lifestyle choices! We hope that our handpicked ideas will guide you towards selfrealization, self-improvement, and willingness to help those around you better themselves.
C ONTE N TS LIFESTYLE
09
What Is Mental Health and Why Is It Important?
17
17 MEDICAL NEWS
09
The Benefits of Meditation on the Brain
22
S E X UA L WELLNESS
49
29
Exercise & Mental Health
33
How Your Heart Impacts Your Mental Health
43
Psychedelics Are Edging towards Mainstream Therapy
54
Men Are 3 Times More Likely to Commit Suicide Than Women. Why?
7 Ways Pets Improve Your Mental Health
NUTRITION
Most Women Suffering from Postpartum Depression Do Not Receive Adequate Care
59
Which Antidepressants Cause
39
What You Eat May Improve Your Mental Health
the Fewest Sexual Side Effects?
33
59
22
54
what is
MENTAL HEALTH and why is it important? BY MERALD AYSON
M
ental
health
negative ways. Whether it’s the family member
issues are one
caring for someone with mental illness or the
of
the
most
significant
individual struggling with mental distress, it
is-
will have lasting effects on the surrounding
sues in Amer-
people. Because mental illness can wreak
ica. The Substance Abuse and Mental Health
havoc on a person and their loved ones, it is
Services Administration (SAMHSA) revealed
critical to understand how it works to help
in 2018 that mental health is a factor that 15%
individuals struggling with it.
of Americans struggle with each year. Unfortunately, many mental illnesses cannot be prevented, but there are early warning signs and ways to help their mental health.
WHAT IS MENTAL HEALTH? Mental health is mental well-being. It is
By keeping their mind healthy, one can live life as they were meant to live it, take care of themselves and trust those they surround themselves
with.
Mental
health
helps
individuals perform daily tasks such as going out with friends or family, grocery shopping,
defined by the World Health Organization
work and other day-to-day activities.
(WHO) as a state of well-being in which an
Taking care of our mental health should be
individual realizes their abilities, can cope with the everyday stresses of life, can work productively and can contribute to their community. It includes how people perceive themselves, handle social situations, deal with stress and cope with difficult situations. Other factors that contribute to mental wellbeing include an individual’s ability to have healthy relationships, develop meaningful life
taken just as seriously as our physical health. Our mental state affects how we function in our daily lives. One’s mental state also affects their overall mental wellness, such as sleeping habits and the ability to focus on tasks, which can lead to not landing certain jobs done or achieving goals set forth for themselves because they were too focused on their mental struggles.
control dangerous behavior and maintain a
EARLY SIGNS OF MENTAL ILLNESS
balanced view of their abilities.
According to the Centers for Disease Control
goals, set realistic expectations for oneself,
WHY IS MENTAL HEALTH IMPORTANT? Any mental illness can cause severe damage to the person struggling through it, both mentally and physically. Suffering from a
and Prevention (CDC), some mental illnesses develop during childhood while others are not seen until the teenage years or adulthood. It’s important to remember that early signs of mental illness can vary depending on what mental illness is being experienced.
mental illness also impacts family members in
Top Doctor Magazine / Issue 145 / 9
EARLY SIGNS OF MENTAL ILLNESS According to the Centers for Disease Control and Prevention (CDC), some mental illnesses develop during childhood while others are not seen until the teenage years or adulthood.
EXAMPLES OF MENTAL ILLNESSES OFTEN FOUND IN YOUNGER CHILDREN
It’s important to remember that early signs of mental illness can vary depending on what mental illness is being experienced.
Warning Signs in Younger Children Children can be highly mentally distressed. Some mental illnesses in children may result in the child not eating, struggling with sleeping habits or doing things such as talking about death or dying. Early signs of mental illness also vary depending on the mental disorder and include:
Learning disabilities occur when an individual has trouble processing information. Professionals can detect them through speech therapy or another type of testing and assess how well someone can process new information.
Attention Deficit Hyperactivity Disorder (ADHD) ADHD makes it difficult for individuals to control their impulses, concentration levels and focus on
Behavioral problems at school and/or home
their given tasks.
(e.g., arguing, fighting, pushing other kids)
Autism Spectrum Disorder
• Frequent temper tantrums
Autism spectrum disorder is a mental health
• Extreme mood changes
condition in which the individual may have
• Problems making friends or keeping friends over a long time • Excessive worrying and fearfulness If you’re wondering if your child is experiencing mental health issues, it’s vital to watch their mental health for early signs of mental illness. If your child has experienced any of the issues listed to the right, you should speak with a mental health professional. It’s essential that you take mental health seriously and don’t wait to get help when dealing with mental distress because it can lead to severe consequences down the road.
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Learning Disabilities
abnormal social interaction, sensory processing issues, repetitive behaviors or restricted interests.
Separation Anxiety Disorder Separation anxiety disorder occurs when individuals find it difficult to separate themselves from their caregivers, whether at home, school or elsewhere.
Reactive Attachment Disorders Reactive attachment disorders can occur when individuals lack proper affection from their primary caregiver(s) before the age of five.
Top Doctor Magazine / Issue 145 / 11
12
“
Mental illness in adulthood may develop after being exposed to traumatic events. WARNING SIGNS IN ADOLESCENTS AND ADULTS Now let’s look at mental illness found in adolescence and adulthood. Some early signs
OTHER MENTAL ISSUES TO LOOK OUT FOR IN ADULTHOOD Phobias Fear of anything, whether people, places, things
Obsessive-compulsive Disorder (OCD) Mental health disorder related to perfectionism
of mental illness include:
and getting everything “just right”
• Having difficulty concentrating
Panic Disorders
• Increased levels of aggression or agitation
Panic attacks that cause mental anguish to the
• Extreme changes in eating habits • Increased feelings of anxiety or restlessness • Sleeping disturbances • Changes in mood such as feeling perpetually hopeless, depressed, sad, tearful, tired, irritable or angry Other mental ailments that may appear during adolescence are substance abuse problems or drug addiction, which can exacerbate pre-
individual by feeling like they’re losing control or having difficulty breathing
Schizophrenia Hearing voices in an individual’s head telling them what to do or seeing images that aren’t there
Depression High levels of sadness often lasting weeks at a time with symptoms such as changes in sleep patterns, fatigue, irritability, loss of interest, lack of pleasure
existing mental health issues.
in activities and feeling like nothing matters
Mental illness in adulthood may develop after
Bipolar Disorder
being exposed to traumatic events, whether
Extremely high levels of happiness and increased
war-torn areas with physical injuries or not handling mental distress caused by mental illness. Mental disorders may include personality
activity followed by low levels of energy and mental anguish
disorders in which the individual has trouble controlling their emotions and mental distress.
Top Doctor Magazine / Issue 145 / 13
MENTAL ILLNESS TREATMENT All mental health disorders should be taken seriously as they can lead to mental distress if not appropriately treated. Mental disorders are treatable with the help of professionals such as psychiatrists or psychologists. Many treatment options include: • Psychotherapy (talking therapy related to mental distress) • Medication where the individual takes medicine directly • Mental health appointments with mental health professionals • Mental exercises to help individuals manage mental illness
MENTAL HEALTH CARE ACCESS
STRENGTHENING THE RESPONSE TO MENTAL HEALTH Mental health is a vital topic that deserves more attention. Whether you’re a mental health professional or just someone who wants to learn more about mental health, it’s vital to understand the different aspects of
The mental health industry is booming and
mental health and how they can affect your
will only continue to grow as mental illnesses
life. Though it can be challenging to talk about,
become more commonplace. Every individual
mental health is essential because it affects
should have access to mental health care if they
everyone, from children to adults of all ages.
are experiencing symptoms of mental illness or
Therefore, we must take the time to learn
come in contact with someone who has mental
about mental illness and what we can do to
distress. This can be done by having mental
prevent it from affecting our loved ones.
health teams available at each place that cares for people, such as schools, workplaces, hospitals and recovery centers where individuals may recover from addiction. Unfortunately, early signs of mental illness are often overlooked, allowing symptoms to worsen and require more difficult treatments later on.
14
“
All mental health disorders should be taken seriously as they can lead to mental distress if not appropriately treated.
If you’re interested in helping make a difference in mental health, consider donating your time or money to an organization that provides mental health services or education. Together, we can positively impact the lives of those who have a mental illness.
WORDS BY GENTRY SHANNON
F
or thousands of years, monastic groups from all different religions have practiced spending time alone - isolated from the outside world and any interaction with it. Despite the admiration and respect that many hold for the dedication and focus of these monks, a 2014 study indicates that the majority of people do not
share the monastics’ desire or ability to spend time alone with their thoughts. In fact, according to the aforementioned study, many participants would prefer administering electroshocks to themselves rather than spending six to 15 minutes alone with only their thoughts to entertain them. Despite the troubling results of this study, meditation, a set of practices centered around enhancing awareness and sharpening focus (and which often involves spending time alone with no exterior stimulation), is being hailed as a technique to mitigate stress and increase mindfulness.
THE SCIENCE: MINDFULNESS MEDITATION ON AN ANATOMICAL LEVEL Although there are a variety of meditation exercises, a commonly practiced and studied one is mindfulness meditation, where the practitioner concentrates on maintaining awareness of the present moment while not passing judgment on their success or thought patterns. Studies indicate that mindfulness meditation facilitates growth in certain areas of the brain - like a muscle, it strengthens and grows as it is used. Over time, meditation can promote the growth of grey matter in the hippocampus and frontal region of the brain, which is responsible for motor function, memories and emotions. Mindfulness also aids in soothing the sympathetic nervous system, the body’s framework for initiating the “fight or flight” decision process in stressful situations. Consistently practicing meditation can aid in dampening this response and instead activate the parasympathetic nervous system, which reverses the reaction set into motion by the sympathetic nervous system and helps the body relax.
Top Doctor Magazine / Issue 145 / 17
THE BENEFITS: MINDFULNESS MEDITATION ON A PRACTICAL LEVEL Mental Health Because of its ability to jumpstart the parasympathetic nervous system, meditation has been shown to positively affect mental health, mitigating the effects of depression and anxiety. One study determined that meditation had 0.3 effectiveness in combating mental illness - a number matching that of some antidepressants.
Concentration The attention and focus demanded by mindfulness meditation help train the brain in concentration skills. A 2016 study demonstrated that participants who attended even just a three-day relaxation regimen with meditation components displayed increased brain connectivity as opposed to participants who attended a relaxation program without meditation components. In another research inquiry, data showed that those who trained memory and concentration through meditation for a couple of weeks scored 16% higher in the GRE (a standardized test for graduate and business schools).
Addiction Similar to how the brain can grow in focus through practicing meditation, it can also strengthen self-control through fighting impulses. Studies have shown correlations between meditation and discipline for resisting alcohol dependence and instincts to binge-eat. Smokers who undergo meditation mindfulness programs are more likely to quit than those who undergo traditional treatments, both immediately after and up to 17 weeks following the program.
Stress Not only does mindfulness meditation decrease cortisol levels (the hormone that contributes to elevated stress levels), but it also helps mitigate the practical consequences of stress, such as irritable bowel syndrome (IBS), post-traumatic stress disorder and fibromyalgia.
18
THE IMPLEMENTATION: MINDFULNESS MEDITATION ON A PRACTICAL LEVEL Although mindfulness meditation is simple enough to practice, it may be more difficult to maintain concentration than one might expect, given that some people would rather shock themselves than spend six minutes alone with their thoughts. However, here is a 4-step process to practicing it at home!
1. Sit straight in a chair or couch, palms resting on the thighs, with upper arms resting relaxed at your side. 2. With eyes closed, begin focusing on your breathing, how the chest and belly rise and fall. Rather than controlling its flow, center yourself around your natural breathing pattern. 3. When you begin to become distracted, refocus on your breathing, but without passing any judgment on your propensity to become distracted. 4. Although 20 minutes twice a day is recommended, mindfulness meditation can also be practiced for only 10 minutes — anywhere and at any time of day!
A PARTING REMINDER Though it may initially take some extra focus, mindfulness meditation will richly reward the time and effort by decreasing stress, mitigating food cravings, combatting depression and boosting concentration.
Top Doctor Magazine / Issue 145 / 21
EXERCISE & MENTAL HEALTH WORDS BY YUKO TABASA
F
or anyone who has suffered from depression or anxiety, you know just how difficult it is to get up and move on most days. However, on those days that you’re able to pull yourself out of bed, put on your workout clothes and go
for a nice run or sweat session, you’ll notice that there’s a clear shift in your mood,
and you might think to yourself, today’s not so bad after all. Exercising is not just for keeping yourself physically fit. It can keep you mentally healthy as well. Research has proven that exercises such as running, cycling, walking, swimming, dancing and even gardening (yes, digging holes and carrying bags of dirt is a workout, too) reduce symptoms of anxiety and depression.
22
HOW CAN EXERCISE MAKE US FEEL BETTER MENTALLY?
For individuals dealing with anxiety and de-
Anyone who exercises regularly knows just
healthy coping strategy.
how good you feel after completing an intense workout. But the mental benefits of exercising extend to far more than just a boost in serotonin levels, especially if you do it regularly. Here are some of the ways regular exercise can improve your mental health:
pression, being more physically active is also a
Not only does working out benefit your mental health, but it’s also better for your cardiovascular health and overall well-being. This is critical because individuals with mental health issues are more likely to develop chronic physical conditions like heart disease, diabetes, arthritis and asthma.
Exercising releases feel-good hormones in your brain, such as serotonin, endorphins and oxytocin. • Exercising regularly can help you sleep better, which, in turn, allows you to manage your mood better as well. • When you’re in the zone of your workout, you forget your worries, and negative thoughts dissipate.
HOW OFTEN SHOULD I EXERCISE FOR MY MENTAL HEALTH? If exercising isn’t already a part of your daily habit, you might be curious as to how much physical activity is needed to improve your mental health. The great news is working out doesn’t have to be so challenging or take a long time. Evidence
• Accomplishing exercise goals or challenges,
shows that low to moderate-intensity exercise is
even tiny ones, can increase your self-esteem.
enough to ignite a positive effect on your mood
Plus, getting in shape can make you feel more
and concentration.
confident in your skin.
Spending 30 minutes or more of your day
• Exercising offers an opportunity to socialize
exercising three to five times a week can
and meet different people – whether it be
significantly improve anxiety and depression
exchanging a friendly smile or hello as you
symptoms. Going for a stroll, tending to your
take a stroll around your neighborhood or
garden, practicing yoga, dancing or even doing
getting coffee with your new gym buddy.
housework can already give you a mild workout
• Physical activity is an excellent outlet for your
and boost your mental state.
frustrations. Tough day at work? Had a fight
High-intensity exercises like running, cycling
with your loved one? Argued with someone?
and HIIT workouts can improve your mood in
Try exercising to relieve the negative emotions
less time. It only takes as little as 10 to 15 minutes
inside of you.
of your day, and voilà, your mood has lifted to higher vibrations!
Top Doctor Magazine / Issue 145 / 25
”
YOU’RE MORE LIKELY TO FOLLOW THROUGH AND STICK TO AN EXERCISE ROUTINE IF YOU HAVE FUN WHILE DOING IT.
HOW DO I START EXERCISING AND HOW DO I STAY MOTIVATED?
Assess your body’s capabilities first and begin
We all know how challenging it can be to start
workouts three times a week and gradually work
exercising and even harder to stay motivated to do it regularly. So, below are a few tips to help you get moving.
with small goals that you know you can achieve. For example, you can start with 15-minute light your way up from there.
Get Support from Someone Whether it be your therapist, gym coach or
Find a Physical Activity that You Enjoy Doing
friend, make sure you have someone who will
You’re more likely to follow through and stick to
moving, especially on the days when you don’t
an exercise routine if you have fun while doing it. For example, if you don’t like running, there’s no point in trying to torture yourself to do that as an exercise. Perhaps you would prefer to learn a new sport
support you and push you to get your body feel like it. Words of encouragement can go a long way and help you stay on track.
Believe in Yourself Sometimes, setbacks happen. You skip a day of exercise, and suddenly it becomes two, three,
such as boxing or tennis. Or maybe you would
a whole week of no exercise! Don’t be too hard
like to enroll in a dance studio or spin class.
on yourself! Acknowledge all the progress
Whatever it may be, make sure it sparks joy so
you’ve made and see just how far you’ve come.
you don’t see exercise as a chore but rather as a
Believe in your ability to get back into the groove
sweaty therapy session that will leave you feeling
because you absolutely can!
so much better afterward!
Start with Small Goals and Work Your Way Up Don’t overwhelm yourself by setting unrealistic goals like working out five times a week for an hour each day. You’re trying to lessen your anxiety, not add to it.
26
A PARTING REMINDER If you’re looking for a sign to start exercising, this is it! In the words of Olivia Newton-John, “Let’s get physical!” and the mind will follow.
MOST WOMEN suffering from POSTPARTUM DEPRESSION do not receive adequate care WORDS BY NATHAN PIPKIN
S
ignificant life changes can cause increased
Most cases involve imbalances of both body and
mental health struggles. Switching jobs,
mind. The estrogen and progesterone hormones
moving across the country, the death of a
both significantly decrease after birth, and the ab-
loved one or ending a long-term relationship are all
sence of these hormones can contribute to feelings
changes that can prompt periods of depression.
of sluggishness, exhaustion and sadness. In addition,
Childbirth, a tremendous change in the life of a mother, is no exception.
feelings of inadequacy, tiredness and identity confusion all complicate the emotional landscape.
sadness termed the “baby blues,” the statistic
Why Are Women Receiving Inadequate Treatment?
for new mothers experiencing clinical levels of
Unfortunately, access to medical care does not
postpartum depression is closer to 20%. Treatment
guarantee the proper treatment of postpartum
for the wide range of emotional changes after
depression. One contributing factor of inadequate
childbirth is imperative and severely lacking.
care is the condition’s sheer complexity. Further-
While up to 80% of women report an underlying
What Is Postpartum Depression? It’s helpful to think of postpartum depression as one point on the spectrum. This spectrum stretches from the “baby blues” to the rare extreme of postpartum psychosis. While the majority of women land closer to “baby blues,” it’s important to take all symptoms and states seriously. Factors contributing to postpartum depression include: • Physical demands of caring for a newborn; • Lifestyle learning curve; • Hormonal imbalance; • Emotional tolls of motherhood.
more, several elements of care can complicate the treatment process. For example, many mothers are hesitant to try antidepressants because some medications can be harmful to breastfeeding babies. In these circumstances, providers can help guide and counsel the patient through different options for the most effective, personalized treatment. In addition to physical treatment and medication, mental health counseling also offers support. The more widely-used therapeutic approach is cognitive behavioral therapy, which involves one-on-one appointments with a counselor to help the patient identify and understand harmful thought and behavior patterns.
Top Doctor Magazine / Issue 145 / 29
“
If we’re willing to have honest conversations with new mothers and help them find treatment strategies that are right for them, they stand an excellent chance of moving beyond their symptoms and thriving as parents.
The second kind of therapy many women use is called interpersonal psychotherapy. Over 12 to 16 weeks, the patient meets with a counselor who walks her through understanding four different areas: grief, role transitions, interpersonal disputes and interpersonal deficits. In addition to logistical issues, some women have difficulty getting adequate care due to their ethnicity. Research suggests that postpartum depression is more likely to occur in women of color. Treatment for these women may be complicated by the cultural stigma surrounding mental health or cultural misunderstandings between these new mothers and their healthcare providers. This risk is exceptionally high among immigrants. Increasing awareness and education of postpartum depression can shed light on the necessity of accessible care. Fortunately, there are already some established care options to build upon.
What Does Adequate Care Look Like? Many healthcare providers specialize in treating postpartum depression, and most new mothers do make a full recovery. The success rate for women receiving treatment is 80%. The problem is not ineffective treatments but barriers to receiving that treatment.
A Parting Reminder The more we understand the symptoms and causes of postpartum depression, the better we can recognize it in our friends and family. If we’re willing to have honest conversations with new mothers and help them find treatment strategies that are right for them, they stand an excellent chance of moving beyond their symptoms and thriving as parents.
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“As it turns out, mind over matter is more than just a saying — it is science.”
HOW YOUR
HEART IMPACTS YOUR
MENTAL
HEALTH WORDS BY LUKE ARGUE
C
oronary illness and mental illness are some of the leading causes of death. However, they could be much
more related than previously thought. As it turns out, mind over matter is more than just a saying — it is science. Mental illness and heart health are intimately connected. Your mind’s health can positively or negatively affect your heart’s health, potentially increasing your risk of everything from stroke to heart attacks. Likewise, if your heart is unhealthy, any strokes you experience could increase your risk for mental illness.
Top Doctor Magazine / Issue 145 / 33
“Studies have indicated that depression can be as dangerous a risk factor for heart disease as smoking.”
THE LINK BETWEEN HEART AND MIND Many researchers have found more evidence to connect one’s mental health and heart health. According to a study published by the National Library of Medicine, people with severe mental illness, such as bipolar disorders and
a medical director at NYU’s Langone Medical Center, research has not been able to firmly link them. Instead, a more accurate statement would be that mental illness can be a risk factor for heart disease and vice versa.
heart illness. The study also notes that PTSD
MENTAL RISK FACTORS FOR HEART DISEASE
and anxiety also increase the likelihood of heart
While you’re likely familiar with the lifestyle
illness to a lesser degree. This indicates that
hazards for heart disease, such as high cho-
schizophrenia, are more likely to suffer from
mental and heart illnesses are very likely linked. However, the link between mind and heart is still challenging to know. It is clear for most researchers that a fight against stroke or a heart
lesterol and smoking, depression can also be a significant risk factor. Indeed, studies have indicated that depression can be as dangerous a risk factor for heart disease as smoking.
attack can produce additional depression or
Researchers believe that depression can likely
anxiety, with roughly 65% of those who suffer
lead to an unhealthy lifestyle. For example,
from heart disease experiencing some form of
people with depression are more likely to make
depression. This is often the result of one having
poor dieting decisions, consume more alcohol
to face their mortality, which can cause patients
and exercise less. These factors can harm your
to either fear a potential heart attack in the
heart and make it more likely for you to suffer
future, foster anxiety, or entrench them in their
from heart attacks or stroke.
own sadness, leading to depression. Thus, heart disease can often lead to mental illness.
Depression increases the risk of developing a heart illness and makes it harder to recover
The same is not necessarily valid for mental
from. This is due to the downward spiral most
illness leading to heart disease. While patients
patients experience as they fear their next attack
who suffer from heart disease often experience
or develop a sense of depression or isolation. As
mental illness, including anxiety or depression,
a result, patients with a heart illness who suffer
it is unclear if the mental illness is causing the
from depression are at an increased risk of
heart disease. Despite the studies documenting
worsening heart attacks and strokes later.
the correlation between mental illness and
34
heart disease, according to Dr. Nieca Goldberg,
Top Doctor Magazine / Issue 145 / 35
“Taking care of your mind can help you maintain a healthy heart by reducing the key risk factors for heart illness.”
HEART RISK FACTORS FOR MENTAL ILLNESS The CDC notes that heart illness can also increase the risk of mental illness. According to the CDC’s research, depression, anxiety and PTSD can develop after cardiac issues such as heart attacks, strokes and heart failure. Such development is likely the result of the shock, pain, fear and financial difficulty which often follows dangerous cardiac events. These risks are not equally distributed either. Instead, certain groups of people have a higher risk of developing mental illness after heart attacks. According to the CDC, women, veterans, racial and ethnic minorities, and couples with a person who has PTSD have a higher risk of developing mental illness.
A PARTING REMINDER Ultimately, the link between mental health and heart health is clear. What is unknown is the degree of causation between heart and mind. Poor mental health is a severe risk factor for heart disease because it leads to an unhealthy lifestyle. On the other hand, heart disease can lead to the development of mental illness, which can then prevent successful healing and increase the risks for future attacks. The health of your heart can prevent heart attacks and strokes. Taking care of your mind can help you maintain a healthy heart by reducing the key risk factors for heart illness.
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WHAT YOU EAT MAY IMPROVE YOUR MENTAL HEALTH WORDS BY DREW B.
F
ood is fuel for us to function, and consum-
It is important to note that no one “magic” food can cure
ing different kinds of foods and drinks de-
mental health problems. Instead, you need a healthy,
termines the nutrients we store in our body,
balanced diet that includes various nutritious foods.
hence the saying, you are what you eat.
Many different foods can help improve cogni-
Some people may wonder if what they eat affects
tive function, such as fruits and vegetables, whole
their mental health. The answer is yes – the foods
grains, nuts, seeds and fatty fish. These foods are
we eat can positively or negatively impact our men-
packed with beneficial nutrients for our mental
tal health. It is easy to forget food can be eaten for
health. They can help improve mood, cognitive
enjoyment rather than just weight loss. We often
function and overall brain health.
forget to include food for mental health.
THE SCIENCE BEHIND FOODS FOR MENTAL HEALTH
BENEFICIAL FOODS AND NUTRIENTS FOR MENTAL HEALTH
Food has a profound effect on our cognitive function.
Omega-3 Fatty Acids
Nourishing foods can help improve our mood, increase our energy and boost our productivity while fighting depression, anxiety and stress.
Healthy fats and monounsaturated fats are important for overall health as they help protect the brain from damage and regulate hormones.
Top Doctor Magazine / Issue 145 / 39
Though it is important to consume healthy foods for mental health, you don’t need to rethink your diet right away, as enjoyment is a vital piece of your mental health.
They help improve mood, reduce anxiety and pro-
• Do not eat in distracting areas: Find a relaxed place
mote better sleep. Fatty acids are found in salmon,
where you can properly sit and enjoy your food.
tuna and other cold-water fish.
Probiotics Probiotics are helpful bacteria found in yogurt and other fermented foods. They help support the gut-brain axis, vital for mental health. In addition, yogurts are high in potassium and magnesium, two nutrients that help oxygen reach the brain.
Dark Leafy Greens
you thoroughly chew the food and makes it easier for the body to process food. • Create a list of healthy foods for mental health that you can incorporate into your diet. • Don’t go grocery shopping on an empty stomach to avoid the impulse to buy imbalanced foods for your diet.
Dark leafy greens, such as kale and spinach, are high
A PARTING REMINDER
in antioxidants and minerals like magnesium. They
We can help support our mental health and improve
help improve mood, reduce stress and promote better mental clarity. Additionally, greens high in folic acid significantly reduce the chance of dementia.
Antioxidants Antioxidants help protect the brain from damage caused by stress and pollution. They can be found in fruits and vegetables like berries, sweet potatoes
our overall well-being by eating healthy foods. But this is not enough as you still need to be physically active to stay healthy and avoid bad habits as much as possible. Though it is important to consume healthy foods for mental health, you don’t need to rethink your diet right away, as enjoyment is a vital piece of your
and bell peppers.
mental health. Instead, you can easily incorporate
Dark Chocolate
to ease the process. Making healthy eating habits
Dark chocolate helps fight the cognitive decline in adults, enhancing moods and boosting attention and memory.
TIPS ON EATING HEALTHY FOR YOUR MENTAL HEALTH • Eat various foods: If we only ate fries or steak or salads, we would not be getting the nutrients the body and the brain need.
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• Eat slowly and pace yourself: Eating slowly helps
these foods and nutrients into your current diet a priority is one of the best things you can do for your mental health.
ARE EDGING TOWARDS MAINSTREAM THERAPY WORDS BY LUKE ARGUE
P
sychedelics have long been associated with hippies, nightclubs and the 60s. However, new research and loosening regulation could move psychedelic usage away from illicit nightclubs and college parties and into clinical
therapy for mental illnesses and battling addiction. This process, while slow,
indicates that psychedelics are edging into more mainstream modes of psychiatric
and clinical therapy.
LEGALIZATION OF PSYCHEDELICS Psychedelics are hallucinogenic drugs that cause the user to experience euphoria and often visions. These drugs range from LSD, certain mushrooms and MDMA, the active ingredient in the street drug “molly.” Psychedelics are not new. LSD and MDMA during the 50s to 60s were considered at the edge of psychiatric research. Nevertheless, they are often restricted and controlled substances banned for recreational use. The laws surrounding the clinical research of such psychedelics have recently relaxed, allowing psychedelic research start-ups like Psygen to pick up where the 50s and 60s left off. They began researching whether psychedelics like MDMA benefit those with PTSD and mental illnesses.
Top Doctor Magazine / Issue 145 / 43
This new legal pathway for psychedelics
Moreover, psychedelics have also shown promise
is opening up a new world of possibilities
in treating treatment-resistant depression. A
for innovative treatment and an emerging
2017 study of those with depression that resisted
market for psychedelic research companies.
treatment exhibited a substantial reduction in
Companies such as Psygen are seeking to
symptoms five weeks after being administered
create new treatments for existing illnesses.
psychedelics, with some even experiencing
Furthermore, they follow the path of startups
remission of their depression. Further research
like Atai Life Sciences and Compass Pathways,
into psychedelics could enable the treatment of
dubbed “unicorns” due to their ability to rapidly
previously untreatable mental illnesses.
develop into companies valued at over $1 billion. The market for investors is huge, allowing
PTSD
researchers to quickly and easily fund the
Psychedelics have also shown great promise in
production of their treatments for therapeutic
treating Post-Traumatic Stress Disorder (PTSD).
usage by working with psychedelic research
In 2021, researchers conducted a study that used
funds like the Noetic Fund in Canada.
MDMA in conjunction with trauma therapy to
THERAPEUTIC BENEFITS OF PSYCHEDELICS Since psychedelics are edging their way into mainstream therapy, here are some of their primary applications.
Mental Illness One of the most promising applications for psychedelic-assisted therapy is in the realm of mental illness. Several studies have indicated that those suffering from depression and anxiety can potentially be treated with psychedelics even when other forms of treatment prove ineffective.
44
assist people with PTSD. The result was that 88% experienced reduced symptoms while 67% no longer qualified for a PTSD diagnosis after treatment. This MDMA supplemented treatment was significant for many of the participants as it treated their PTSD in ways they had not experienced before.
Terminal Illness Those suffering from terminal illnesses can also benefit from psychedelic-assisted therapy. With a diagnosis of terminal illness often comes fear as the person is forced to face the reality of their own rapidly diminishing mortality.
Psychedelics can help alleviate these fears by providing them with semi-spiritual experiences. According to multiple studies of patients diagnosed with terminal cancer, those who were administered psychedelics experienced significant improvement in their fear relating to their illness, with these effects persisting six months later for about 80% of participants. This resulted from the psychedelics triggering spiritual experiences that gave the patients a view of death or the divine, which helped them cope with their fear of death.
Addiction Psychedelics can also be used in addiction therapy to create a sense of mystical significance which aids the quitting of an addictive substance. Studies from Johns Hopkins indicate that after six months, 80% of smokers did not have a cigarette for at least a week. While the exact reason for this effect is unclear, researchers believe that this may be rooted in: • The psychedelic fostering a sense of unity and significance; • The hypothesized ability of the drug to facilitate better control of the body’s reward system. There is a strong correlation between the usage of psychedelics and the treatment of addiction that is spurring further research and usage of psychedelics in therapy.
46
There is a strong correlation between the usage of psychedelics and the treatment of addiction that is spurring further research and usage of psychedelics in therapy.
CAUTIONS AROUND PSYCHEDELIC USAGE While psychedelics show some promise, their potential has to be weighed against the possible dangers of increasing the usage of compounds that are often abused. Unfortunately, the 60s were full of examples of people either misusing or abusing such drugs, which led to significant harm. As a result, pharmaceutical professionals’ usage of psychedelics must be carefully controlled and monitored to ensure minimal abuse. However, given the adequately controlled studies and careful distribution, psychedelics could quickly make their way into mainstream therapy if the promising research is revealed to be more than just a hallucination. Psychedelics’ inclusion into mainstream therapy could lead to innovative treatment modalities of complex illnesses and create new economic opportunities for startups and investors. This would move psychedelics out of its stigmatized association with countercultural movements, seedy nightclubs and dangerous street drugs and into the limelight as the future of psychiatric research.
Top Doctor Magazine / Issue 145 / 47
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With almost 40% of U.S. households having dogs and just over 25% owning cats, this feeling of joy is experienced by about 70 million households across the country.
CAN IMPROVE YOUR MENTAL HEALTH WORDS BY NATHAN PIPKIN
P
ets are an integral part of our lives. The joy they bring to everyday activities is infectious. With almost 40% of U.S. households having dogs and just
over 25% owning cats, this feeling of joy is experienced by about 70 million households across the country. But if you had to put your finger on how exactly pets improve our lives, what would you say?
Top Doctor Magazine / Issue 145 / 49
“
BUILDING HEALTHY ROUTINES Caring for our pets adds structure to each day. Whether it’s as
Pets help our mental health by providing companionship.
simple as setting out food and cleaning out the litter box or as involved as taking the dog on a long walk, the structure that pet needs build into your day is beneficial for maintaining mental health. For many people struggling with mental illness, such regular routines are indispensable. Caring for our pets also provides the opportunity to exercise! This is especially true for dog owners who find themselves running to keep up with their pets’ energy levels, but any pet that gets you outdoors and moving can provide this benefit. Exercise is not a cure-all for mental health struggles, but studies have shown that exercise helps manage mental illness symptoms. Not only is it engaging enough to take your mind off of some worries, it naturally releases feel-good chemicals in your brain. These endorphins provide a positive sensation in the body similar to morphine but without the risk of addiction.
PROVIDING RESPONSIBILITY Pets help our mental health by providing companionship. Feelings of loneliness are often a tough aspect of mental health struggles, and anything that alleviates these feelings can go a long way! Many pet owners are in the habit of thinking out loud to their pet, as a sort of willing audience to hear out their troubles. Enjoying this built-in audience, not to mention coming home to a wagging tail, can make a big difference! Pets contribute a sense of responsibility to our daily lives. Our pets depend entirely on us for what they need. Although some people feel that they don’t have anything to offer the world, this experience of being personally responsible for a pet can alleviate such feelings.
REDUCE STRESS HORMONES, ANTICIPATE PANIC ATTACKS AND MEET NEW PEOPLE Pets can improve your mental health because they affect your hormones positively! The stress hormone cortisol has been shown to decrease simply by petting a dog. Casual interactions with our furry friends also increase oxytocin, a hormone that significantly lifts one’s mood. Aside from mood boosts, the lower cortisol and higher oxytocin levels help keep blood pressure at healthy levels.
50
The next element of mental health care is trained assistance with anxiety issues, which makes a huge difference to the individuals who benefit from these animals’ training. Service animals can be trained to notice signs of an anxiety attack before it happens, retrieve someone to help their owner or distract their owner during a lack of immediate care. This training takes a lot of discipline but is critical for those who struggle with anxiety or post-traumatic stress disorder. The final significant way pets can improve our mental health is by encouraging us to meet new people! Taking pets on walks to community areas is a great way to make friends with your neighbors in a stress-free environment. Unlike other social situations, community parks provide a low-pressure opportunity to bond over the animals you’re taking care of and the area you live in. Taking your pet out for some exercise is the first step to making that connection happen.
A PARTING REMINDER Whether you’re taking your dog on a walk or cleaning up after the cat, the routines and structures that pets add to our lives can be a big boost to our mental well-being. All pet owners know the work they have to put in to take care of their pets, but we should also appreciate everything that pets do for us! New social interactions, frequent exercise habits and a daily sense of companionship are great ways to maintain mental health.
Top Doctor Magazine / Issue 145 / 53
WHY MEN ARE 3 TIMES MORE LIKELY TO COMMIT SUICIDE THAN WOMEN WORDS BY DREW B.
S
uicide is a subject that puzzles many of us, motivates researchers and directs the development of many medical strategies and treatments. The motives behind such behavior are not usually visible, or they might even seem incompre-
hensible to those left behind. Suicide rates vary according to age and gender: women attempt suicide three times more than men, yet men end their lives three times more than women.
WHY DO MEN COMMIT SUICIDE? A person with a mental illness usually hides from friends and loved ones as they are afraid of being judged. They face people like a normal, happy person most of the time. However, when that person is alone, depression and suicidal thoughts take over. Suicide remains a significant public health problem worldwide, with 1 million estimated deaths per year and 10-20 million people attempting it worldwide. 25% of these attempts pertain to young adults between 20 and 24 years old. Suicide is among the three leading causes of death for this age group, along with traffic accidents and homicide.
54
“A person with a mental illness usually hides from friends and loved ones as they are afraid of being judged.”
“Regardless of why men are reluctant to ask for help, it’s important to remember that seeking assistance is not a sign of weakness.”
WHY IS THE MALE SUICIDE RATE SEVERAL TIMES HIGHER THAN THE FEMALE?
other people. This can make it difficult to ask for
The reasons why there has been such an
because of a lack of trust. This situation is
imbalance between genders can be surprising. One theory correlates suicide attempts with how often men resort to professional psychiatric help. Another theory focuses on alcohol and substance abuse as relief for troubling events in an individual’s life. Whatever the reasons, the suicide rate for men is a severe problem. The best way to reduce the number of suicides is to increase awareness of the issue and provide resources for men struggling with mental health problems. Suicide is preventable, and we need to do everything we can to help save lives.
WHY ARE MEN RELUCTANT TO ASK FOR HELP? There are several reasons why men may be reluctant to ask for help, but the most common is that they don’t want to be seen as weak. Men are often taught that they should be strong and independent from a young age and that asking for help is a sign of weakness. As a result, some men feel ashamed or embarrassed to admit that they need help and often try to deal with their problems on their own. Men are also reluctant to ask for help because they don’t know how to ask for it. Many men are raised in households where emotions aren’t discussed openly, and as a result, they may not feel comfortable talking about their feelings with
56
help when they need it. Finally, some men are reluctant to ask for help widespread among men who have been victims of abuse or violence or who have had a negative experience with mental health services in the past. As a result, men feel that they are better off dealing with their problems on their own and that asking for help is not worth the risk. Regardless of why men are reluctant to ask for help, it’s important to remember that seeking assistance is not a sign of weakness. Admitting that you need help is often the first step towards getting better. If you’re struggling with mental health issues, don’t be afraid to ask for help. Many people can provide you with support and guidance, and there is no shame in admitting that you need help. You are not alone.
A PARTING REMINDER We should always be concerned for each other’s well-being, especially regarding mental health issues. The best we can do is educate ourselves about mental health issues and help people suffering from them. If you suspect that someone is going through a difficult time, you could always talk to them, convince them to see a specialist and help them out while going through a tough time. Sometimes, all you need to do to save a life is ask. If you are in crisis, call the toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, seven days a week.
ANTIDEPRESSANTS
CAUSE THE FEWEST SEXUAL SIDE EFFECTS?
which
WORDS BY LUKE ARGUE
D
ealing with depression is hard enough on its own. The crushing feeling of darkness and fear can hinder even the
most basic tasks. Antidepressants are typically
an effective way for depression to ameliorate.
However, while they can help someone return to a sense of normalcy, antidepressants can interfere with one’s ability to perform intimately. But that doesn’t mean you have to stop taking antidepressants or that there aren’t options. Instead, there’s still a good chance of balancing antidepressants with your sex life.
WHAT ARE THE ANTIDEPRESSANT SIDE EFFECTS? Both depression and the usage of antidepressants carry several possible sexual side effects, such as low libido, vaginal dryness, erectile dysfunction and difficulty climaxing. These symptoms result from a lack of interest in people with depression and naturally decrease one’s ability to perform intimately due to an overall decrease in life enjoyment. Antidepressants seemingly make this matter worse. People with depression have an average 65% chance to develop sexual dysfunction, while those treated with antidepressants had a 71% chance. However, it is misleading to think that all medication affects sexual functions equally.
Top Doctor Magazine / Issue 145 / 59
WHAT MEDICATIONS HAVE THE MOST SIDE EFFECTS? The medications with known sexual side effects are also the most common prescriptions. These medications are called selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs) and tricyclic antidepressants (TCAs). Examples of these medications are: • SSRIs: escitalopram (Lexapro), fluoxetine (Prozac) and sertraline (Zoloft); • SNRIs: duloxetine (Cymbalta) and venlafaxine (Effexor) While often effective antidepressants and frequently prescribed, these medications carry a high risk of sexual dysfunction as a side effect.
WHAT MEDICATIONS HAVE THE FEWEST SIDE EFFECTS? Medications with the fewest sexual disfunction side effects include Bupropion (Wellbutrin XL, Wellbutrin SR), Mirtazapine (Remeron), Vilazodone (Viibryd) and Vortioxetine (Trintellix). Unlike the SSRIs and SNRIs, these antidepressants are called atypical antidepressants because they do not fit into one of the other categories for antidepressants. These medications are not commonly associated with sexual dysfunction and may allow those suffering from depression to treat their illness while minimizing sexual side effects. Bupropion, in particular, is frequently associated with
maintained
sexual
function.
By
choosing one of these antidepressants, those suffering from depression and sexual dysfunction can minimize their symptoms.
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“
By carefully choosing your medication, using it wisely and communicating with your partner, you will reduce the effects that depression has on your sex life.
TIPS FOR DEALING WITH DEPRESSION AND SEXUAL DYSFUNCTION Other than simply changing one’s medication, you can implement other practices to limit the effects of antidepressants on your sex life. While you can swap your medication or even talk to your doctor about lowering your dose, you can also time your medication to be taken after you have sex. You can also talk to your doctor about taking periodic breaks from your medication, but it’s imperative you only do so if your doctor allows it. Lastly, it is critical to keep open communication with your partner. Sexual dysfunction is a touchy subject, but you must be honest with your partner, even if it means doing such communication under the umbrella of relationship counseling.
A PARTING REMINDER Ultimately, it is natural to feel discouraged by sexual dysfunction. However, by carefully choosing your medication, using it wisely and communicating with your partner, you will reduce the effects that depression has on your sex life.
Top Doctor Magazine / Issue 145 / 63
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